Monthly Archives: July 2014

7/31/14

 

Strength

Full Clean & Jerk

5×5 *These are touch-n-go, so they will be light

 

WOD

Karen + Awesome-ness

50 WB (14/20) (Adv: 20/30) (Cond. 10/14)

25 S2O (55/75) (Adv: 65/95) (Cond. 35/45)

50 WB

50 Sit Ups

50 WB

25 S2O

7/30/14

 

Skill

Dips

5 min EMOM – 5 Strict Dips

*Band as necessary

 

Strength

Deadlift

5×5

Same Weight All Sets

 

WOD

3 Rds for Time

800m Run

10 Deadlift (105/155)

30 Goblet Squat (35/53)

10 Burpees

7/29/14

 

Skill

Snatch

10×1

Work on technique and try and perfect the basics.

 

WOD

20 Min AMRAP

 

10 Push Ups (Adv. HSPU)

50 Ft Farmer’s walk (35/53 KB) *1 KB per person

20 KBS (35/53)

2 Wall Walks

15 Jumping Air Squats

 

Cash-Out:

Max Effort Waiter Hold (15/25)

* Hold weights like a tray, one in each hand. Feel the bicep burn.

7/28/14

 

Strength

OHS

3×10 (Same Weight)

 

Skill

Pull Ups

5 Min 5 Rep EMOM

 

WOD

‘Nancy-Ish’

5 Rounds

15 OHS (65/95)

15 T2B

 

Adv: 95/135

Cond: 55/75

7/26/14

 

It’s Saturday which means Partner WOD day!

 

Today’s WOD is a surprise….

 

Please be right on time at 11 and 12… we’ll need to start on the hour.

 

It’s challenging, but just about anyone can do this WOD, so bring a friend, bring a family member, bring a neighbour, and come WOD.

7/25/14

 

Skill

Ring Dips

5 rep 5 min EMOM

 

Strength

Front Squat

First, we’ll do a new Front Squat drill to keep our torso’s upright

Then…

6-5-4

6-5-4

 

WOD

“Deep Burn”

 

Buy-in

30 Cal row

 

15 min AMRAP

4 Deadlift (95/135)

4 Power Cleans (95/135)

4 Front Squat (95/135)

4 Power Jerks (95/135)

4 Burpees

 

Conditioning (65/95)

Advanced (105/155)

 

 

7/24/14

 

Skill

(full) Clean & Jerk

We’re going to practice the basics and nail this beauty of a lift. As they say, ‘Go light, do it right’. Come get your clean on.

 

WOD

3 Rounds for Time

15 Thrusters (65/95)

15 Sit Ups

15 Box Jumps (20/24)

15 KBS (35/53)

7/23/14

 

Strength

Deadlift

5-5-5-5-5 (Same Weight All Sets)

 

WOD

30 Min AMRAP (1 bar)

10 Deadlift 205/225

20 Push Press (65/95)

30 Power Cleans (95/135)

40 Pull-Ups

50 Power Snatch (55/75)

60 T2B

07/22/14

 

Burgener Warm-Up

 

Skill

Snatch!

Technique work… let’s get to practicing this skill and dominate. As they say, go light, do it right.

 

WOD

25 Wall Ball buy in (14/20)

Then…

5 Rounds

50 Ft walking lunge with plate overhead (25/45)

21 Burpees

07/21/14

 

Strength

Back squat

10-10-10-10

 

Then. ..

5 Pullup EMOM for 5 minutes

*same weight for all 25 reps

*Choose a weight that will be tough, but one that you know you will complete all reps

 

Then…

ME (max effort) 800M run for time

 

Then…

ME back Squats @ 50% of 1RM

 

* today will start our 6 week strength program combined with a pull-up and ring dip progression program. It would be a great idea to get in as often as possible in the next 6 weeks and to keep track of your weights and progression!